Posture perfect
Program 3
Overview
WHAT IT DOES
Learn how to have great posture by practicing easy posture cues, stretches and strengthening exercises. This will help to reduce stress on your spine and reduce your lower back pain.
- Easy online course- just 5-15 minutes per day.
- Stretch and strengthen every part of your body strategically and effectively to correct your posture and relieve stress on your spine.
- Learn posture cues to improve your alignment so you can look and feel better in just 21 days.
- Improve your ergonomics and learn what is required to maintain perfect posture, so you can avoid suffering from neck and lower back pain.
- First 4 videos FREE below.
PROVIDES
Behaviour change.
NEEDS
Just you and a willingness to learn.
CONTENT
21 videos in 3 weeks
134 minutes
Week 1 - Head & shoulder posture
DAY 1
Why it is important to have good posture and how to have correct posture.
DAY 2
Correct ergonomics- which is the set-up of your chair, desk and computer.
DAY 3
Shoulder and neck mobility exercises and your current posture review.
DAY 4
Gentle neck stretches and how to do self-massage to reduce stress and improve posture.
DAY 6
Proprioception exercise for the neck so you can sense what position your neck is in and correct your posture when necessary.
DAY 7
Revision of your neck and shoulder posture exercises.
DAY 1
Why it is important to have good posture and how to have correct posture.
DAY 3
Shoulder and neck mobility exercises and your current posture review.
DAY 5- To access purchase the full program.
Strength exercises for the neck so you can maintain good posture for longer and not get tired. This is really important for our neck position.
DAY 7- To access purchase the full program.
Revision of your neck and shoulder posture exercises.
DAY 2
Correct ergonomics- which is the set-up of your chair, desk and computer.
DAY 4
Gentle neck stretches and how to do self-massage to reduce stress and improve posture.
DAY 6- To access purchase the full program.
Proprioception exercise for the neck so you can sense what position your neck is in and correct your posture when necessary.
DAY 8
Self-massage for the mid-back area.
DAY 9
Pectoral muscle stretches, abdominal breathing and revision.
DAY 10
Thoracic (mid-back) rotation stretches and extension/flexion.
DAY 11
Shoulder blade strength exercises.
DAY 12
Posture cues and shoulder position.
DAY 13
Resistance band- arm and shoulder strength exercises.
DAY 8
Self-massage for the mid-back area. This is great for releasing muscle tension.
DAY 10
Thoracic (mid-back) rotation stretches and extension/flexion.
DAY 12
Posture cues and shoulder positioning for perfect posture.
DAY 9
Pectoral muscle stretches, abdominal breathing and revision.
DAY 11
Shoulder blade strength exercises. This will prevent winging of the scapulae.
DAY 13
Resistance band- arm and shoulder strength exercises.
DAY 14- Revision Day
DAY 15
Why standing up regularly is important and hip flexor stretches with pelvic tilts.
DAY 16
Gluteal and hamstring muscle stretches and a summary session.
DAY 17
Abdominal strength including T-Zone and lift foot exercises.
DAY 18
Posture ques and resistance band hip external rotation strength.
DAY 19
Why it is important to have good posture, foot massage and foot arch lifts.
DAY 20
How to have good standing posture.
DAY 21
Summary of whole program.
Day 14
Revision day including all the different exercises and stretch from the past 2 weeks.
DAY 16
Gluteal and hamstring muscle stretches and a summary session.
DAY 18
Posture cues and resistance band hip external rotation strength.
DAY 20
How to have good standing posture.
DAY 15
Why standing up regularly is important and hip flexor stretches with pelvic tilts.
DAY 17
Abdominal strength including T-Zone and lift foot exercises.
DAY 19
Why it is important to have good posture, foot massage and foot arch lifts.
DAY 21
Summary of the whole program.